Benchmark Saturday #4

Kats, Derek, and Drew show off their hops

WOD for 7/31/10:

It's here again. Benchmark Saturday! Come to the gym and find out which benchmark girl is next out of the hopper!

Friday, July 30, 2010

WOD for 7/30/10:

1. Shoulder Press
Deload week
5 @ 40% of working weight
5 @ 50%
5 @ 60%

2. For max reps:
Box jumps x 1 minute
Rest 1 minute
Push press x 1 minute (75#/45#)
Rest 1 minute
Pull-ups x 1 minute
Rest 1 minute

Repeat cycle with 45 second intervals and 30 second intervals. Score is total reps completed across all 3 cycles.

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Some great instruction on the butterfly kip from the pull-up master (106!) himself, Chris Spealler:

Wednesday, July 28, 2010

WOD for 7/28/10:

1. Deadlift
Deload week
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60% (do not go for max reps)

2. In teams of 2 - Tabata medicine ball drills
8 rounds of 20 seconds of work, 10 seconds of rest each of:
- over-unders
- woodchops (switch directions each round)
- russian twists (switch directions each round)
- med ball sit-ups

This is a FULL tabata (8 rounds) for each movement before moving on to the next. There is no rest between movements. Score is total reps per team.

Tuesday, July 27, 2010

Our youngest athlete Thomas (aka Tito) gets his first muscle-up!

WOD for 7/27/10:

1. Bench Press
Deload week
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60% (do not go for max reps)

2.
15-12-9 reps of:
Windshield wipers (hanging from bar)
Dips
Burpee box jumps

I feel the need....the need for speed!

We spent Sunday morning speeding through the forests of Piiholo at the Piiholo Zipline Tours. What a rush! We had a blast. Zipping out over gorges up to 700 feet in the air going 30+ miles per hour. It's really hard to describe in words how much fun this was. We would highly recommend this to anyone.

This was the final and longest zip of the day. Can you feel the rush?!!

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WOD for 7/26/10:

1. It's Deload Week!
Back Squat
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60% (do NOT go for max reps)

2. Against a 4 minute clock:
20 wall balls
50 double unders

Rest the remainder of the time. Repeat for a total of 5 rounds.

If there aren't enough medicine balls to go around, substitute dumbbell thrusters. The sub for double unders is lateral hops over the paralettes.

Benchmark Saturday #4

What is CrossFit?


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First off, congratulations to EVERYONE for putting forth such an awesome effort in yesterday's WOD. Those were some dig down deep, give it everything you got, never quit performances!

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WOD for 7/24/10:
Benchmark Saturday Continues

Three girls are down. Still in the bag are favorites like Fran, Diane, Elizabeth, and Cindy just to name a few. Tomorrow we will find out who girl #4 is!

Benchmark WOD #4 was.....MARY!
AMRAP in 20 minutes:
5 handstand push-ups
10 pistol squats
15 pull-ups

Nice work everyone!

Friday, July 23, 2010

WOD for 7/23/10:

1. Shoulder Press

5 reps @ 75% of working weight
3 reps @ 85%
max reps @ 95%

2. AMRAP in 12 minutes:
7 thrusters (115/75)
14 kettlebell swings
21 sit-ups

Thrusters are meant to be heavy. Scale weight according to your strength level.

Chris Spealler/Heather Bergeron Adidas CrossFit

Wednesday, July 21, 2010

this...

plus this....

...equals one heckuva fun birthday celebration Tuesday night for Kristi at RFM!

Mahalo to everyone who helped pull this off, and especially to Kehau and Lori for making that awesome bumper plate cake.

WOD for 7/21/10:

1. Deadlift

5 reps @ 75% of working weight
3 reps @ 85%
max reps @ 95%

2. For time:
15 deadlifts @ 60% of 1RM
30 box jumps (24"/20")
10 deadlifts
20 box jumps
5 deadlifts
10 box jumps

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The dogs form looks pretty solid...but his squats need some work!

Happy Birthday Kristi!!!

Happy Birthday Kristi! Your are the true heart and soul of CrossFit RFM....a wonderful and amazing athlete, coach, and friend.

WOD for 7/20/10:

1. Bench press
5 reps @ 75% of working weight
3 reps @ 85%
max reps @ 95%

2. Kristi's Bday WOD! (7/20/73)
Made up of some of her favorite movements...and burpees (HA!)

For time:
7 snatches (squat 'em if you got 'em!!!)
20 toes to bar
73 double unders
37 burpees

Choose your load for snatches according to your strength and ability. Sub 73 lateral hops over paralettes for double unders.

Monday, July 19, 2010

THE RESULTS ARE IN!

(photo courtesy of CrossFit.com)

Your 2010 CrossFit Games Winners:

Men:
1. Graham Holmberg

2. Rich Froning, Jr.
3. Chris Spealler

Women:
1. Kristan Clever
2. Annie Thorisdotter
3. Valerie MacKenzie Voboril
(Elyse Umeda finished 11th)

Masters Men:
1. Brian Curley
2. Joel Nessa
3. Paul Flores

Masters Women:
1. Laurie Carver
2. Gabrielle Schlicht
3. Heidi Fish

Affiliate:
1. CrossFit Fort Vancouver
2. CrossFit New England
3. CrossFit Omaha

Congratulations to all the competitors and especially to the winners. It was inspiring to watch!
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WOD for 7/19/10:

1. Back Squat

5 reps @ 85% of working weight
3 reps @ 90%
max reps @ 95%

2. Inspired by WOD #7 from the CrossFit Games:
3 rounds for time:
30 push-ups
21 overhead squats (95#/65#)

We won't be doing the games standard of lifting hands off ground at the bottom of the push-up, but make sure all of your reps are legit. Scaling option will be 20 push-ups, 14 overhead squats.

Benchmark Saturday #3

Go Elyse!!!

WOD for 7/17/10:
So we've had Karen and Jackie. Which girl will be pulled out of the hat next?

Friday, July 16, 2010

The Home Depot Center stadium is ready for the 2010 CrossFit Games!
(photo courtesy of crossfit.com)

WOD for 7/16/10:

1. Shoulder Press

3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%


2. For time:
30 pull-ups
200 meter run
20 pull-ups
400 meter run
10 pull-ups
800 meter run

If you aren't able to do more than 5 consecutive pull-ups, scale to 20-15-10.

It's Time!

The 2010 CrossFit Games are finally here! The event kicks off tomorrow at the Home Depot Center in Carson, CA. We can all tune in and cheer on all the athletes competing, especially Hardass Fitness athlete and local girl Elyse Umeda by watching the games streaming live here. Let the games begin!

The Wisdom of OPT

"One of the marks of excellent people is that they never compare themselves with others. They only compare themselves with themselves, and with their past accomplishments and future potential."

- James "OPT" Fitzgerald

cool link to "Paleo Approved" food list

Hunt-Gather-Love Paleo Approved Food List

Wednesday, July 14, 2010

WOD for 7/14/10:

1. Deadlift

3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%

2. 7 rounds for time:
3 deadlifts @ 65% of 1 RM
6 handstand push-ups
9 box jumps (24"/20")

If you don't have full handstand push-ups use band assist or do bridged/piked off of box.

Tuesday, July 13, 2010

Kalaheo , Caitlin, and Kawelau find a new way to race after the WOD


WOD for 7/13/10:

1. Bench Press
3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%

2. 8 rounds for max reps:
Push-ups x 30 seconds
Rest 15 seconds
Double unders x 30 seconds
Rest 15 seconds

Score is total reps across all 8 rounds. Sub for double unders is lateral hops over paralette.

Monday, July 12, 2010

The benchmark WOD pulled out of the hat on Saturday was "Jackie" (slightly modified: Run 800m, 50 thrusters, 30 pull-ups). Everyone hit it hard and we saw some impressive efforts and new PR's. Afterward, we had an olympic lifting seminar led by Ku'ulei Hernandez. Ku'ulei is a local girl now living in San Diego who has been training under Coach Burgener at Mike's Gym for the last 9 years. She helped us work on our snatch technique and then had us all work on some snatch balances. We definitely learned a lot and would like to send out a big mahalo to Ku'ulei for her coaching.

WOD for 7/12/10:

1. Back squat
Wendler 5/3/1 program - Cycle 3, week 2

3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%

2. Every minute on the minute for 10 minutes:
3 front squats, 50-60% of 1RM, no rack
Sprint 50 yards
5 pull-ups

If you don't complete all the reps within the minute, complete the round and then rest for the remainder of that minute, and pick-up again the next minute. However, for every round you miss there will be a 5 dip penalty to be assessed at the end of the workout.

Benchmark Saturday #2

So last week we drew "Karen." She's now out of the mix. Which girl will it be for Benchmark Saturday #2? Come and find out tomorrow at 9:00 a.m.!


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Reminder:
Olympic lifting seminar tomorrow at 10:30. Cost is $15 per person. Everyone is welcome to attend.

Words of Wisdom

(Words by Lisbeth Darsh/CrossFit Watertown.)

"PLEASE FAIL"

Do me a favor: Go out and fail today. Really. Pick something that you’ve never done or that you’ve never done well and do it. Fail at it. Again and again. I don’t care if it’s double-unders or forward rolls or snatches or even just trying to balance on one leg with your eyes closed for 10 full seconds. Heck, you could probably do that wherever you are right now. But do it for a minimum of 5 tries. Try and fail. Try and fail. Try and fail. Try and fail. Try and fail.

Failing is good for your head, and your soul. We often get trapped into this idea that people who succeed at something do so because they can do it correctly most of the time from the very start.

Wrong.

Successful people fail more than unsuccessful people. That’s right. Think about it. Successful people fail more. They work and they try and they mess things up, again and again.
So, what’s the difference between success and failure? Learning from your failures.

It’s the key to all of life — and to CrossFit. Greg Glassman, the founder of CrossFit, is fond of saying things like “Fail, and fail quickly” and “F*** around. Play with it. See what happens.” Why? Because he knows that life — and success — is found when your a** is on the floor and your brain is furiously recording what went wrong, what went right, and what you should do differently next time. Success isn’t found in success. Success is discovered in failure. Success comes directly from learning.

So, go out today and fail. Please. Learn from it. Then you’re on your way to success.

Friday, July 9, 20101

Heidi, Skylar, James, Jay, and Brenda from Level 10 Cr0ssFit dropped by to workout with us this week.

WOD for 7/9/10:

1. Shoulder press
Wendler 5/3/1 program - Cycle 3, week 1

5 reps @ 65% of new working weight (add 5# to previous working weight)
5 reps @ 75%
max reps @ 85%

2. For time:
25 burpees
-then-
5 rounds:
15 dumbbell push-presses
100 meter farmers walk
-then-
25 burpees

For dumbbell push presses suggested load is 40-45% of bodyweight (this is total load, so divide by 2 to get weight of each dumbbell). Use same weight for farmers walk.

Wednesday, July 7, 2010

Yay Burpees!

WOD for 7/7/10:

1. Deadlift
Wendler 5/3/1 program - Cycle 3, week 1

5 reps @ 65% of new working weight
5 reps @ 75%
max reps @ 85%

2. 21-15-9 reps of:
Box jumps (24"/20")
Power cleans (from deck) @ 50% of 1 RM
Double unders

Sub 63-45-27 single jumps if you don't have double unders.

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Read and comment.

The CrossFit Culture, By Daigle of CrossFit New England

CrossFit is a culture of achievement which is driven by motivated people. Motivated people willing to sacrifice for both the greater good, and for the chance to become better themselves: better at sports, better at CrossFit, better at looking good naked, better at being mentally tough and emotionally balanced, better at life. Everything is earned here, nothing is given, and that draws a certain type of person into the fold of our CF microcosm. This egalitarian mini-society pulls in primarily those who are willing to give to get, those who would do without so that they might achieve victory or glory (whatever that might mean to them individually) that cannot be measured in cookies, calories, or loafing on the couch.

As people are indoctrinated into the CF way of life, they start to assimilate in all sorts of ways; training, diet and socially. Not everyone will jump in with both feet, the speed at which an individual accepts these ideas and makes the corresponding changes in their life vary widely. Some people are super gung-ho, day 1….just tell me what to do, I’m in. Others though, approach it with some trepidation and come around slowly as it becomes clearer that this DOES, in fact, work. After all, there is a lot of popular misinformation and teachings that need to be undone in order to make this transition.

The training is the first and most evident hurdle; there’s no leg day. Selling that to someone that’s been a nautilus pilot for 20 yrs can be somewhat of a challenge….but in practice it happens rather quickly. Within a couple of weeks most people are SO sold on CF, they never look back. Instead, they now yearn to hit the box and do a WOD as opposed to trudging through their workouts as a chore…..they learn to “embrace the pain” readily.

Now the first folly of the “CrossFit bravado” rears its head. Some people become so enamored with the training that they simply don’t take rest days. We know these people; some of us might be guilty of exactly that. I’ve heard of (but not seen personally) people who have gone a whole month ON….no rest days. This is not just irresponsible, and a little creepy….it’s downright pathological. People know and understand (and are no doubt reminded frequently) that you only actually get fitter or stronger when you’re resting, but still they persist. This can be attributed in part to the so-called “addiction” to CF. They know better, intellectually, but are compelled to train day after day…no doubt at drastically impaired levels of intensity…and get less fit because of the damage they’re doing. Self-denial…I cannot rest, because rest is weak, training is hardcore. Even being well aware that rest is an integral part of our training we can still be teetered over the puritan cliff of self-denial and punishment as a means to virtue. This is related to both how we view ourselves and our perception of how others view us. Will Ben think I’m a pussy if I take today off? No, he certainly will not. He’ll be the first person to tell you to listen to your body. Sometimes though, we get so wrapped up in that insecurity that we get the idea stuck in the back our minds…whether it is our own introspection, or the fear of how we’re viewed by others. This is something that needs to be eliminated by simple and effective means. How, you ask? Eye’s on the prize. That’s it. Remember what the end game is (getting fitter, stronger, faster, better) and align yourself with that goal. Beating yourself like Bobby Brown isn’t going make you more hardcore, or fitter.

In CrossFit we have a unique social environment that centers around our training. However, our workouts are not just training; they’re social engagements with like-minded people coming together for a singular purpose; to get better. Because of the shared suffering we go through as a group we forge bonds with our fellow CF’ers that are difficult to describe. We often times find much of our energy devoted to this relationship (I’m at work writing this as we speak case in point). This is healthy, as some of the best people I’ve ever known I met as a result of CrossFit. Also, it teaches you to better manage time and balance your effort across a wide range of tasks. We sweat and bleed together; conversely we also party and relax together. We have a massively positive built-in support group, especially here at CFNE. Take advantage of it…coaches, fellow members, owners, friends, new comers and grizzled veterans alike are all in the same boat, and we’re all in it to win it.

Why are we here? The answer is simple, to get fitter; CrossFit is our method. CF is difficult and at times seems downright impossible, but it is effective. This isn’t a mutually exclusive concept though, and that should be highlighted in everyone’s notes. Something has to be hard to be effective….but something is not necessarily effective just because it’s hard. Doing something solely because it’s difficult, without paying mind to the end-game is fool hardy. Training like a chemically enhanced Russian athlete from 1985 is goddamn difficult, but it is not effective. It’s ok to be proud that we do things that are too arduous for most, but don’t fall into the trap of doing things that most won’t simply because they won’t do it. Do it because it will make you stronger, faster, fitter, better. Rest when you should, and be proud of what you do because it’s effective and calculated to make you a better athlete, not because it looks scary If you do, you’ll find it difficult to allow yourself to have a sense of victory or achievement when you reach those rungs on the ladder. Most importantly….Breath fire, Raise Hell.

-Daigle

The Truth

Read and get motivated!


The Truth by Jim Steel

Tuesday, July 6, 2010

WOD for 7/6/10:

Since we weren't able to get our strength workout in yesterday, we will double up this strength workout. Don't forget, we are starting a new cycle so add 10# to your working weight for squats and deadlifts, and 5# to your working weight for bench press and shoulder press.

1. Back squat
5 reps @ 65% of your new working weight
5 reps @ 75%
max reps @ 85%

2. Bench Press
5 reps @ 65% of your new working weight
5 reps @ 75%
max reps @ 85%

3. AMRAP in 10 minutes:
10 burpees
10 dips
10 pull-ups

Do ring dips, bar dips, or bench dips according to your strength level. Scale pull-ups as needed. Kipping is allowed.

Monday, July 5, 2010

WOD for 7/5/10:

We are starting a new Wendler 5/3/1 cycle. Add 10# to your working weights for back squats and deadlifts, 5# to bench press and shoulder press.

1. Back squat
Wendler 5/3/1 Cycle 3, Week 1

5 reps @ 65% of new working weight
5 reps @ 75%
max reps @ 85%

2. Metcon TBA (be ready)

Sunday, July 4, 2010

Happy 4th of July!

The first Benchmark Saturday workout was "Karen." 15o wall balls for time.

We were joined by Jay (far left) from our good friends Hardass Fitness on Oahu.

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Reminder:
There will be only one class Monday (7/5) at 9:00 a.m.
Everyone have a fun but safe 4th of July holiday!

Benchmark Saturday

The PR Board for June. Nice work everyone. We expect the board to be even more filled at the end of July!

WOD for 7/3/10:

Every Saturday this month will be "Benchmark Saturday." We will be throwing all of the Benchmark Girl WOD's into a hat and drawing one at random. They will all be in there....Fran, Helen, Cindy, Diane, all of them! So come out and test yourself against the girls!

Friday, July 2, 2010

WOD for 7/2/10:

1. Shoulder press
Wendler 5/3/1 Cycle 2, Week 4
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60%


2.
5 rounds for max reps:
Hang power clean x 40 seconds
Rest 20 seconds
Front squat x 40 seconds
Rest 20 seconds
Push press x 40 seconds
Rest 20 seconds

Suggested load is 75# for men, 45# for women. Scale weight as needed.

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4th of July Holiday Schedule:
In celebration of the 4th of July holiday, we will have only one class on Monday 7/5/10 at 9:00 a.m.